61 Now Natty & Jacked

[charlievanriper]

yesterdays back work
lighter and easy due to back pain but working thru it as I can

[JohnButz]

Good work getting the back work in. Smart training, from a smart trainer. I've been playing around with system in which I took all my big compounds, and starting from 85-90% of my maxes, worked reverse pyramid style for a few weeks up beyond those maxes systematically (started at 85%, pushing at 100% and beyond.)

I'm really happy with the results so far. Keep hammering!

[charlievanriper]

Day 14 FRIDAY Sept 4th 2020
New 4 week Strength Challenge

back pounding the Rock in the AZ heat
Today its push day

[JohnButz]

Great session! Hope you and Crystal have a nice Labor Day. We are closed, but I'll be in there anyway for maintenance/inventory etc. I'm going to hit an early morning workout beforehand. I'm so glad I have my own equipment. I can't imagine trying to train in a commercial gym with the current situation.

[charlievanriper]

Great session! Hope you and Crystal have a nice Labor Day. We are closed, but I'll be in there anyway for maintenance/inventory etc. I'm going to hit an early morning workout beforehand. I'm so glad I have my own equipment. I can't imagine trying to train in a commercial gym with the current situation.

You lisa and the family try to get some down time, luv you guys. No I couldn't either John

[JohnButz]

Just checking in Bro. Hope all is well.

[JohnButz]

Happy Birthday Brother! Hope you have a great day.

[charlievanriper]

Happy Birthday Brother! Hope you have a great day.

THANK YOU John, i'm smoking brisket and celebrating tomorrow, another quiet yr goes by lol

[charlievanriper]

ALRIGHT injury seems healed and behind me, First lets clean out the friends and follower lists and Start clean with those that actually want to follow along on this Amazing journey. Lets Start posting again and see how things go."

Today was
Week 6 Day 2 - Mid High incline press
Warmup Warmups on Smith machine
175x8, 185x3, 195x3, 205x3, 215x3, 217.5x2 221.5x1 also Tribar press downs and Rope wide press downs sets of 2, 15 x 2 sets each
***** now
Flat Bench A % Program - Today's POA
Current 1rm at this angle 221.5 ...
75%x6-166.5 / 85% x 3-190
90% x 200- / 95% x 1 - 211.5
Now today's Max out attempts
217.5, 225.5 ....
**top out ........225.5



Followed by back off sets of
90% x 4 R/P- 202.5
85% x 6- 191.5 mistake this should have been for 4
So I added in 180x6
80% x6 see above, then finished with
65% x 147.5x 20



Plus Accessory work
Kettlebell laterals, Front Raises, Rear delt Laterals..
Time to grill some Salmon

[Woody-5]

Welcome back! Solid bench work to kick of 2021!

what was the injury and how long did it keep you out of the game?

[charlievanriper]

Welcome back! Solid bench work to kick of 2021!

what was the injury and how long did it keep you out of the game?

Thx Woody
Aggravated an old injury, back in 96 had a partial tear in the right shoulder. Every time I push to hard it gets bad so I rest it for a month or so, This time after hitting my 225 rep pr at 12 reps back in late sept early oct I tried to soon to increase and well the shoulder shut me down. ever since I cut the weight and volume and been slowly getting back... Back up there now though, with this last Pr and Sundays flat bench 266 I feel real good

[JohnButz]

First off, I want to say it is awesome to see you on the forums again Bro. Second, I don't know which lift is more impressive, the 225.5, or the 147.5 for reps (many reps.)

Either way, a great indication of a very strong, powerful, dedicated athlete. Off the charts!

Man did we luck out having our own equipment/ home gym? I can't imagine going the commercial route, especially in current times/clown world.

So, I got to ask, do you still have competitive (bodybuilding or otherwise) aspirations? Hopefully we see some of this in 2021.

Thanks for your friendship all these years!

[charlievanriper]

First off, I want to say it is awesome to see you on the forums again Bro. Second, I don't know which lift is more impressive, the 225.5, or the 147.5 for reps (many reps.)

Either way, a great indication of a very strong, powerful, dedicated athlete. Off the charts!

Man did we luck out having our own equipment/ home gym? I can't imagine going the commercial route, especially in current times/clown world.

So, I got to ask, do you still have competitive (bodybuilding or otherwise) aspirations? Hopefully we see some of this in 2021.

Thanks for your friendship all these years!

Not a problem Proud to call you my friend John, Yes I still have aspirations to get back on stage bro. Just unsure when
Hit some leg and back work today and am still triggering that Sciatic nerve. Tomorrow will be day 3 of my Pressing program prime focus Low Incline, with Decline work.

[JohnButz]

Looking forward to your update Charlie! Let the pressing games begin!

[charlievanriper]

TODAYS POA
macro-cycle 1- Week 6 Low incline Press day 3
Flat Bench A % Program focus low incline

145x15, 165x4, 195x4, 205x2, 215x2, 225x1, 230x1, failed at 235
now based on new max 251.5
75% x 5-/ 85% x 3 / 90% x 2 /
95%-/ 100% /
today's top out
*now
R/P 90% x 1- / 85% x / 80%x6-
75%x8- / 65% to fail
Followed by (depends)



Warmups on Smith machine
145x15, 165x4, 195x4, 205x2, 215x2, 225x1, filmed, 230x1, failed at 235

Week 6 Low incline Press day 3
Flat Bench A % Program
now based on new max 251.5
75% x 5- 188.5/ 85% x 3- 213.5
90% x 2- 226.5 /
95%- 238.5 next attempting
254



Flat Bench A % Program
now based on new max 251.5
75% x 5- 188.5/ 85% x 3- 213.5
90% x 2- 226.5 /
95%- 238.5 next attempting
254-failed rested 5 minutes and hit
252.5 for a new low incline max
TOP lift today 252.5
*now backoff sets



Week 6 Low incline Press day 3
Flat Bench A % Program
R/P 90% x 4 singles - 225.5
85% x4-214.5 (did 6) / 80%x6- 202 (actual did 8)
75%x8-189
65%x164.5l (163)x20
Followed by (depends)

***Decline press
135x20, 155x20, 175x15
Standing kettlebellwork
Laterals 3 sets 12rx25lbs
Bent over laterals 2 sets 20x15lbs
Front raise 2 sets 15rx20r

ALL VIDEOS INCLUDING THE ONES NOT POSTED HERE ARE ON MY YOUTUBE CHANNEL

[JohnButz]

Awesome pressing, hitting from all angles! I see your work is based upon percentages. How is your programming and split set up? Also the grilling looks great! I haven't had salmon in forever. I've been experimenting with a diet for about 4-5 months now, and I think it may be the easiest approach I have ever tried.

[charlievanriper]

Woke this morning 188. @17.1 good end to Week 6
weight is up Bodyfat is down. Muscle index up, Visceral fat down. Looking forward to this next week of Deload

Awesome pressing, hitting from all angles! I see your work is based upon percentages. How is your programming and split set up? Also the grilling looks great! I haven't had salmon in forever. I've been experimenting with a diet for about 4-5 months now, and I think it may be the easiest approach I have ever tried.

John I have always loved a concept involving maxing with burnouts, but I never felt I was getting enough Volume to exhaust and Stimulate.this brings the work volume to where I want it.
75% is a solid start right at that Strength trigger point then keeping to 5% increases gets me the work volume I was missing.

I started this 6 weeks ago after healing up with 226 flat bench max, .... Ya lol now I'm maxing out flat bench 266 and a 225 High incline press.. Not to bad bro. Macro cycle 2 coming after next weeks deload should be interesting

[charlievanriper]

Fine whatever

[JohnButz]

Woke this morning 188. @17.1 good end to Week 6
weight is up Bodyfat is down. Muscle index up, Visceral fat down. Looking forward to this next week of Deload



John I have always loved a concept involving maxing with burnouts, but I never felt I was getting enough Volume to exhaust and Stimulate.this brings the work volume to where I want it.
75% is a solid start right at that Strength trigger point then keeping to 5% increases gets me the work volume I was missing.

I started this 6 weeks ago after healing up with 226 flat bench max, .... Ya lol now I'm maxing out flat bench 266 and a 225 High incline press.. Not to bad bro. Macro cycle 2 coming after next weeks deload should be interesting

That is some great progress! For the deload, are you just dropping the load (percentage-wise) or total rest?

[charlievanriper]

That is some great progress! For the deload, are you just dropping the load (percentage-wise) or total rest?

dropping volume onlyjohn

[charlievanriper]

Cooking Healthy and awesome in Charli's kitchen
Garden fresh Spicy & hot Frittata



AN AMAZING HEALTHY START TO SUNDAY

spent the day running errands, Stocking the freezer with quality meats and Eatin Good ....
then cooked up dinner



after dinner I hit my days training

OKAY here's my concept of A Deload / Recovery week. This week is a reduction in Volume NOT weight on the bar, meaning NO backoff sets NO burn sets No excessive accessorie sets.
volumeFlat Bench A % Program previous max #266
So Day 1 Week 7 training
Started 155x2, 175x2, 185x2
75%- 200, 80%-215, 85%-225x2,
90%-240, 95%-255,
a new 1RM attempt 268.5
then finished with
85% for 4 doubles -225



Tomorrow legs and back with limited volume

a bowl of organic grassfed yogurt and a good nights sleep

[JohnButz]

Awesome job on the 268.5! Meals look great. Looks like you are stocked up in the freezer for a while. I like your approach to the deload. I never liked dialing down too much, in load. It always felt like a wasted week. --worse yet when I would take a complete rest. It always seemed to take a long time to reestablish the neural strength patterns.

[Woody-5]

badass smashing that 268.5!

i like the concept of dropping volume for the deload week rather than weight, I might have to try that.

[charlievanriper]

Day 1 Legs / Back Week 7 training deload week

Barbell Rows 4 set 12x135 alternating. Reverse grip rows 4 sets 8x135
Belt Squat 147x6, 157x5, 167x3, 173.5x2, 180.5x1 +1 failed attempt alternating
Wide grip Pull-downs 85x12, 105x8, 125x5, 135x5, 145x3
Leg Press 340x5, 405x2 alternating
calf press 340x10, 370x8
Box Squats 75% x 5- 140
85% x 3- 162 / 90% x 2- 172
95% x 1- 181 / 100% -190x1 then
Next attempt 192.75x1,
Next attempt 198x1
New max attempt 202.5 alternating
T-bar Row 90x6, 115x6, 125x5, 135x5, 145x4 155x4, 160x3
DB rows 65x6, 65x6 alternating
DB curls 35x8, 45x5
finished with
Cable 1 arm curls 35x10, 35x10

[charlievanriper]

Day 2A Week 7 deload training week
Today's focus High incline
1st solid meal today Pre training Sirloin Salsbury (hamburger)steak and Eggs



Day 2A Week 7 deload training .
Bench A % Program focus High incline.
Warmups on Smith machine
185x2, 195x2, 205x2, 215x1, 220x1+1fail, 225



Day 2A Week 7 deload training .
Bench A % Program focus High incline.
Warmups on Smith machine
185x2, 195x2, 205x2, 215x1, 220, 225
Flat Bench A % Program - current 1rm at this angle 225.5
75%x6- 169.75/ 85% x 3-191.5
90% x 2- 202.5 / 95% x 1- 215
Next up 221 (always more than last lift ������
Now today's Max out attempts
217.5, 221, 227.5 New 62 yr old Personal best
new max **top out .......227.5



90%x4- 205
Next some delt work with kettlebells

Day 2A Week 7 deload training .
Bench A % Program focus High incline.

Salmon and steamed broccoli with some king Crab and corn soup.

[JohnButz]

You are doing great on this deloading phase! Keeping the loads up, dropping the volume, getting some awesome new max reps! This week is going to launch you into some new territory for the next phase Bro!

[charlievanriper]

You are doing great on this deloading phase! Keeping the loads up, OPdropping the volume, getting some awesome new max reps! This week is going to launch you into some new territory for the next phase Bro!

Thx John, ya I'm thinking this time I'm headed in the right direecgion

[charlievanriper]

Calories were down a bit today and didnt sleep well last night (Zoe was scared and kept me up) but did my best today



Day 2B Week 7 training deload week
Legs / Back
Started with
Barbell Rows 2 set 13x135 / Reverse grip rows 2 sets 9x135
next
This is my target POA with my Goal numbers
Belt Squat - 139x6, 148x4, 159.5x3, 166x2, 177 x1
90% max for 4r
Alt
Wide grip Pull-downs for 6 sets-115x6
Leg Press 340, 405 w/ calf press 340, 370
Box Squats - 151.5x6, 161.5x4, 171.5x3, 181.5x5, 191.5x1 now
Max attempts-will be 202.5,
90% max for 4r
Alt
DB Rows for 6 sets- 65lbsx6
T-bar Row-135x6, 145x5 155x4,
166x3, 177x2, max attempt 180 ,
DB Curls 6 sets 35lbx6

Everything went well but I did have to make a few adjustments thru the session
Belt Squat - 139x6, 148x4, 159.5x3, 166x2, filmed 177 x1 +1 fail
Skipping max attempts and back off set on these today
Alt
Wide grip Pull-downs for 5 sets-115x6



95% on Box Squats



I always post my bad with the good, Box Squats - 151.5x6, 161.5x4, 171.5x3, 181.5x5, 191.5x1 now
Max attempts-202.5
disappointing attempt at 205 but on a good note got 202.5 so a 1 lb max increase today
Skipping back off set on these today
Alt DB Rows for 6 sets- 65lbsx6



T-bar Row-135x6, 145x5 155x4,
166x3, 177x2, 181x2 changed my mind on the max attempts but still skipping DB curls



Another amazing delish meal from charlies iron kitchen Cajun Green beans and chicken

[JohnButz]

Impressive work and effort despite the less than ideal circumstances. Great deload week continues!

[charlievanriper]

Day 3A - Week 7 deload training
Meal 1- 1130 am Pre Training
Weight at wake up 185.6



Day 3A - Week 7 deload training
Focus- Low incline Press
Bench A % Program
Warmups on Smith machine
145x3, 165x3, 185x3, 205x3, 215x2, 22ox1, 225x1, failed at 230, 227.5x1 failed again 230 ...



Day 3A - Week 7 deload training
Focus- Low incline Press
Bench A % Program
now based on new max 251.5
75% x 5- 188.5 / 85% x 3- 213.5
90% x 2-227.5 /
95%- 238.5
100% 251.5 (actual did 253 )
today's top out 253



Day 3A - Week 7 deload training
Focus- Low incline Press
Bench A % Program
today's top out 253
*now
R/P 90% x 4- 227.5
Declines ..
185x5, 205x5, 225x3, 245x1, 255x1



post training 4.5 oz heritage raised Eye of round, Organic Asparagus with 2 whole over easy pasture raised eggs and half Avacado